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Creatine is an effective and safe supplement to help you build stronger and bigger muscles. But science also reveals that, when it comes to how to take creatine, there’s a specific way to use it (e.g., creatine before or after workout?) to maximize its benefits and save money while you’re at it. Today, I’ll show you how to do just that in 4 easy steps. But before that, what is creatine? And what creatine benefits can you expect? What is creatine? Creatine is a substance we naturally produce and use up as an energy source to power our muscles through the first 10 seconds or so of high intensity activities. Increasing our natural creatine levels through supplementation can provide a significant boost in power and strength during our workouts which overtime has been shown to translate to significantly greater muscle growth. But it’s very easy to waste a bunch of money on creatine without fully reaping its benefits. The first step to avoiding that is to make sure you pick the right type of creatine. Let's reference a 2021 review that analyzed 8 creatine types to determine which was most effective. It also broke down the costs per serving for the different forms of creatine, and found creatine monohydrate to be the cheapest. As it turns out, all 8 worked just as effectively at boosting muscle creatine levels. Meaning? Given that you could save over a dollar every single day from sticking to plain old creatine monohydrate, save your money and stick to that! The next step in understanding how to take creatine is its dosage. What I’d recommend is stick to 3g per day, a little less than the typical scoop size, as that’s going to be more than enough for the vast majority of people. Those on the heavier side may benefit from just a slightly higher dose based on your bodyweight. Now with that being said, when you first start taking creatine, you may actually want to consider bumping up the dose far above this. This is where step 3 comes into play. It takes time for creatine levels in your muscles to gradually increase and fully saturate. Depending on how fast you’d like to experience the benefits of creatine, there are 2 protocols you can use. The loading protocol saturates your muscles in 7 days, while the non-loading protocol takes about 3 to 4 weeks. The loading method is advantageous if you’d like to reap the benefits as quickly as possible. It’s also the protocol I’d recommend if you’re dieting. The only potential downside of a loading protocol could be some digestive distress from taking so much at once, but this seems to be mitigated if you space out your 20 grams over the day. Step 4: when to take it and what to avoid taking it with to maximize its benefit. So, creatine before or after workout? Well, remember that creatine doesn’t have an immediate effect. This means that taking it pre-workout doesn’t provide any unique benefit. As for what to take it with, there is some evidence that taking creatine with carbohydrates and protein increases saturation levels more than just taking creatine on its own, but this only really makes a difference during the initial saturation phase. That said, there is a small possibility that caffeine consumption may actually hinder the benefits of creatine. For now, the best recommendations are if you’re extremely concerned about the potential interference between caffeine and creatine, ditch regular caffeine consumption as creatine tends to provide greater benefits overtime. Instead, save your caffeine consumption just for times or workouts when you need it the most. But that can be a tough ask for many. In which case, a more suitable alternative is to simply avoid taking creatine and caffeine together. But again, research is far from conclusive. Here are the main key points to get the most bang for your buck. Using creatine monohydrate, follow either the loading protocol or non-loading protocol to saturate your muscles and then take about 3g of it whenever you wish every day to maintain it. Then, after a few weeks, there are a few signs you want to look for to see if it’s working for you. It won’t work for everyone. But don't worry, this is something I’m going to cover in a follow up video! All that said, guys, creatine, just like any other supplement, is not magic. It doesn’t do the work for you. But when paired with the right training and nutrition plan, can help give you a bit of an edge. And if you’re looking for a simple yet effective science-based program you can trust, that shows you exactly how to train and how to eat to transform your body as efficiently as possible, then take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: https://builtwithscience.com/your-potential-realized/?utm_source=YouTube&utm_medium=Video&utm_campaign=How+To+Use+Creatine+To+Build+Muscle+%285+Steps%29&utm_term=13%2F03%2F2022 Subscribe to my channel here: https://www.youtube.com/jeremyethier/?sub_confirmation=1

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Are you struggling to shed those extra pounds and achieve your weight loss goals? If so, you’re not alone. Losing weight can be a challenging journey, but with the right tools and support, you can reach your desired results. One popular weight loss supplement that has gained attention in recent years is Lifeline Keto ACV Gummies. These gummies claim to help users achieve ketosis faster and burn fat more efficiently, leading to increased weight loss.

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Many individuals have reported significant weight loss success with Lifeline Keto ACV Gummies. These gummies contain a powerful combination of ingredients, including BHB ketones and apple cider vinegar, which have been shown to support weight loss efforts. Users have shared their success stories, detailing how these gummies have helped them overcome weight loss plateaus and reach their goals.

One user, Sarah, shared her experience with Lifeline Keto ACV Gummies, stating that she had struggled for years to lose weight and reach a healthy BMI. After incorporating these gummies into her daily routine, she noticed significant changes in her energy levels and appetite. Sarah was able to lose over 20 pounds in just a few months, thanks to the support of Lifeline Keto ACV Gummies.

Another user, Michael, had been on a weight loss journey for years with little success. He decided to try Lifeline Keto ACV Gummies after hearing about their potential benefits. Within weeks of taking these gummies, Michael noticed a decrease in his cravings and an increase in his metabolism. He was able to finally break through his weight loss plateau and reach his goal weight.

Marissa, a busy working mom, struggled to find time to focus on her health and wellness. She turned to Lifeline Keto ACV Gummies as a convenient way to support her weight loss journey. By incorporating these gummies into her daily routine, Marissa was able to lose over 15 pounds and feel more energized than ever before. She credits Lifeline Keto ACV Gummies with helping her achieve her weight loss goals.

FAQ

Q: How do Lifeline Keto ACV Gummies work?

A: Lifeline Keto ACV Gummies work by supporting the body’s natural ketosis process, which helps burn fat for energy. The gummies contain BHB ketones and apple cider vinegar, which are known for their weight loss benefits.

Q: Are there any side effects of taking Lifeline Keto ACV Gummies?

A: While Lifeline Keto ACV Gummies are generally well-tolerated, some users may experience minor side effects such as digestive issues or headaches. It’s important to consult with a healthcare professional before starting any new supplement.

Q: How long does it take to see results with Lifeline Keto ACV Gummies?

A: Results may vary for each individual, but many users report seeing initial results within a few weeks of taking Lifeline Keto ACV Gummies. Consistent use and a healthy lifestyle are key to achieving maximum benefits.

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Havas Café, CES 2025 hosted a panel discussion focused on GLP-1-based innovations in healthcare. The discussion explored the impact of GLP-1 receptor agonists in managing chronic conditions like diabetes and obesity. Panelists highlighted advancements in drug delivery technologies and shared insights into how these medications are revolutionizing patient care by enhancing metabolic health and reducing associated risks. The conversation also touched on emerging research and the potential for these therapies to further integrate into personalized healthcare strategies.

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Weight Loss Playlist : https://www.youtube.com/watch?v=UaPQwZ5L34c&list=PLfNW_1ECVaTgO7oyC6ngzf2f99n4ngqTA Women's fitness playlist : https://www.youtube.com/watch?v=xViWU57xDk4&list=PLfNW_1ECVaTi_kaEMf7yWpish86stX-j0 Today's video is the latest in my women's health and fitness series. We're talking about HYPOTHYROIDISM - Symptoms, treatment and of course, the scientific explanation of what your body goes through if you have a hypothyroidism issue. I will be covering everything related to the topic, right from the diet to the natural remedy to even what changes you need to make in your exercise regime. Thyroid problems in women are some of the most widespread issues there are. Hypothyroid diet, exercise and science - Hit the play button! ---------------------------------------------- BeerBiceps - YouTube's first India specific fitness and food channel Fitness, food and fitness-food. Like, comment, subscribe and share on facebook! Facebook: www.facebook.com/beerbiceps Instagram: @beerbiceps Twitter: @beerbicepsguy Zomato: @beerbiceps Snapchat: @ranveer.1693

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